Yoga

How to Work Your Way Up to a Yoga Handstand

Master This Move

Ever stare enviously at the other women in yoga class -- the ones who can effortlessly pull themselves into handstands, not needing the wall? Well, stop staring and start strengthening: You can do it, too.

Start with push-ups every day, working your way up from five to 10 to 20. Gradually add the following moves, designed to prepare your body for this type of inversion.

Forward Bend

Hanging forward a little bit every day can help you adjust to the sensation of having your head below your heart. Simply fold over, cradling an elbow in each hand, relax your neck and shoulders, and take a few deep breaths.

Wall Prep

To get the sensation of supporting weight on your hands, stand three feet from a wall, fold at the hips, and press your palms against the wall. Reach your sitting bones away from you, engage your thighs, and lengthen your spine.

Plank and Chaturanga

To create shoulder and core strength and stability, start at the top of a push-up. With elbows by your sides, engage your core and lower yourself into Chaturanga, holding a few inches above ground for several breaths.

Half-Handstand

When you're ready, practice kicking up into a supported handstand, one leg at a time. Facing the wall, bend over and place your hands a few inches from the wall. Kick one leg up and rest it against the wall, hold, and repeat with the other leg.

Use your core strength to stay steady, and when you feel comfortable, let your feet leave the security of the wall. It may take several weeks of practice, but once you master this move -- and feel comfortable up in the air -- you can start practicing without the wall there to catch you.

This move builds not just strength, but also confidence; defying gravity, after all, requires a leap of faith. Once you realize the benefits and the rewards, you may begin to take more risks -- and feel more confident -- in other areas of your life, as well.